Saturday 26 May - 'Partner WOD' - 20 Rnds - 10 Double Under, 10 SitUp, 10 WallBall, 10 BoxJump

Julia's first comp - future champion!

Partner #1 does a complete round while partner #2 rests. Then partner 2 completes a round while partner 1 rests. Continue until 20 rounds are completed (10 each). Every 5 mins everyone runs 100m

PILATES @ 4pm

Friday 25 May - Death by Thruster (50/35), Death by Toes To Bar, Death by Burpee

57kg from ground to overhead - impressive!!!
Death by = 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute and so on until you cannot complete the amount of reps required in that minute.

Thursday 24 May - 2 Rnds - 1 min Handstand Pushups, 1 min Kettlebell Snatch (16/12), 1 min Row, 1 min Ring Dip, 1 min Rope Climb, 1 min PullUp, 1 min GHD SitUps,

 10 second rest between each 1 min set. 2 min rest between rnds

Wednesday 23 May - 5 Rnds - 10 DeadLift (100/70), 40 Double Under

Strength - Jerk

Tuesday 22 May - 20 Min AMRAP - 1k Row (done once) 10 Burpee Box Jump, 15 KettleBell Swing (24/16), 20 SitUp

A massive congratulations to Megan and Tash for passing the Firies Fitness Test on the weekend. I know everyone has been very keen to hear how they went! Words cannot describe how hard these two have worked toward finally achieving this goal. Inspirational indeed!
Strength - Press

Monday 21 May - 'Fran' - 21-15-9 Thruster (40/30), PullUp

 Compare to 23 Dec and 23 Sep

Strength - OverHead Squat

Great Weightlifting Comp at CFD. Thanks to the lifters for lifting so well and for the support from everyone who turned up to cheer and enjoy a BBQ and beers. Next one is July - start training!

Sunday 20 May - Weightlifting Comp 10am - 12 noon

There is No Open Gym tomorrow BUT there is a Weightlifting Comp at CFD from 10am, so come on down and support the awesome lifters We will be having a BBQ from 12noon. BYO chair, drinks and cheer! Meat and salad provided.